• Thursday, November 28

    WOD:

    “MU Biathlon”
    400m run
    9 ring mu’s
    400m run
    6 ring mu’s
    400m run
    3 ring mu’s

    * Every time you break on mu’s run 200m penalty run
    * Mod is 27 c2b/pull-ups, 18 c2b/pull-ups, 9 c2b/pull-ups

    Skill:

    Handstands
    Time to work on free standing handstands, handstand walking

    midline:

    Accumulate 90sec L-Sit on rings

  • Wednesday, November 27

    Strength:

    Back squat
    Using the 3 rep max you found 4 weeks ago
    Every 90secs:

    Set 1: 3 reps @ 90%
    Set 2: 3 reps @ 92%
    Set 3: 2 reps @ 95%
    Set 4: 2 reps @ 100%
    Set 5: 1 reps @103%
    Set 6: 1 rep @ 105%+

    WOD:

    15 min EMOM
    Min 1: 10 front rack back step lunges 135/95
    Min 2: 14 Alt dB snatch 50/35
    Min 3: Max burpee box jumps 24/20

    * Score A rounds completed out of 10
    * Score B total burpee box jumps

  • Tuesday, November 26

    Strength:

    Wendler Bench Press Week 2

    Warm-up 5-5-3
    Then:
    3@70%
    3@80%
    3+@90% (rep max out set)

    * Use 90% of your 1rm to find %’s

    WOD:

    5min AMRAP
    7 T2B
    35 DU’s

    - 2min rest -

    5min AMRAP
    10 Double kB swings (53/35)
    5 kB push press right arm (53/35)
    - holding other kB in front rack
    5 kB push press left arm (53/35)
    - holding other kB in front rack

    Midline:

    200m farmer carry
    200m goblet carry